Cauliflower is one of the cruciferous vegetables, which have been shown to help reduce the risk of many types of cancers, including lung, colon, breast, ovarian, and bladder cancers. Cauliflower is very high in vitamin C, and it's a moderately good source of the B vitamins folate, B6, and pantothenic acid. As with most other cruciferous vegetables, it is also a good source of fiber.
The familiar white cauliflower is unusual among the common crucifers in being relatively low in vitamin A and carotenes, so for someone who is concerned about getting too much vitamin A, cauliflower is a way to get the advantages of some of the Brassica diindolylmethane and sulforaphane while limiting vitamin A intake. The purple varieties are rich in anthocyanins, which give them their color. Green cauliflowers are slightly richer in nutrients than the white ones, with higher amounts of vitamin A and beta-carotene.
Cauliflower's unique texture is called "curd." The florets aren't nearly as well defined or separate as they are on broccoli, and the stems are much shorter. Because both the flavor and texture of cauliflower are delicate, it must be purchased absolutely fresh and handled with care. Don't buy cauliflower that seems dull or is turning brown anywhere. Even if you trim away the brown spots, it is a sign that the cauliflower is past its prime.
To avoid overcooking cauliflower, bring the water to a boil before introducing the cauliflower. If you are steaming it, you may need as few as six minutes; if you are submerging it in boiling water, it may take just three. Whether raw or cooked, cauliflower does not store well. You can keep raw cauliflower in the refrigerator in a perforated plastic bag for two to four days. Cooked cauliflower loses its texture in the refrigerator. So don't store it - eat it up!
Celery is mostly fiber and water - by weight, celery is 1.6 percent dietary fiber and 95 percent water. It is an excellent source of vitamin C. Celery also provides the minerals potassium, calcium, molybdenum, manganese, magnesium, phosphorus, and iron, as well as the B vitamins thiamine, niacin, folate, and B6.
Celery also provides some trace nutrients, including the male hormone androstenone and apiol, a substance that appears to affect the female hormonal system and was at one time used to induce miscarriage of unwanted pregnancies. The phthalides in celery help it to enhance flavor and richness in other foods, even when its own taste is overpowered. These compounds may also help arteries to dilate, reducing blood pressure.
Celery contains coumarins, the best known of which is the anti-coagulant warfarin. Others, such as auraptene, have been shown in animal studies to help prevent cancers of the skin, tongue, esophagus, liver, and colon. Ensaculin is being investigated for its potential in treating dementia. It has not yet been proven effective for this purpose in humans, but its main side effect - low blood pressure - could be a health advantage in the long run. These compounds may also help reduce the risk of blood clots and stroke. In the laboratory, other compounds appear to reduce the growth and proliferation of cancer cells.
The one drawback in celery's nutritional package is that because so much of this vegetable is water and fiber, there's just not a lot of room for these other nutrients - so you may have to eat a lot of celery to see its benefits. Celery seed has an even longer medical history. It was at one time used as an analgesic, though modern testing has found no such effect. Because celery has such a high water content, the biggest threat to its freshness is dehydration. It needs to be kept cool and moist. When buying celery, choose bunches that are firm and crisp-looking, with green leaves and no brown or dry spots.
Celery will keep for a few days in the refrigerator in a loose plastic bag, but it will continue to lose moisture and is really best eaten fresh. The water content makes it a poor candidate for freezing. In fact, accidental freezing can damage it, so this is one vegetable that does not go in the coldest part of the refrigerator. If you have leftovers, use them to make soup or vegetable stock; they do not keep.
Wash celery carefully, as sand and mud can get between the stalks. To use the outer stalks, remove the strings by slicing into the base of the stalk with a small paring knife and then pulling the strings upward to remove. Celery - both stalk and leaf - go almost everywhere: You can eat them raw, with or without a dip (peanut butter is classic); add them to salads; blend them with vegetable juices; add them to soups, stews, casseroles, or stir-fries. Saltsensitive individuals can enjoy celery but should keep track of it when monitoring daily sodium intake.
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1. Potatoes and pumkins are very healthy foods if prepared properly
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